The healthy eating wheel, a guide that helps to learn about a healthy diet .

The healthy eating wheel is an instrument that I've developed which
addresses the questions that any one needs to make for learning how to
eat well, healthy and enjoy.
It is said that when you make
the right questions, you get the best answers. The wheel makes 9 healthy
eating questions about what a healthy diet must have, when you answer
them, you get the tips for learning about better eating.



Now, let us focus in the answers for these questions. We'll start the journey at the top right of the wheel.
1. Know what you eat.
In
order to know how to eat well and enjoy, you must learn about the
different groups of foods and understand about the different types of
molecules: carbohydrates, proteins, lipids, vitamins, minerals, water,
etc.
If you have more information about each group, you'll see
what a big variety of foods are available and understanding the
molecules will help you combine them better. Example: Every meal you
take a carbohydrate, you'll want to add a protein for best digestion,
fat and glucose control.



2. How do you eat it?
This healthy eating
question brings out answers that have to do with your habits. If you eat
fast or slow, the way you cook food, etc. Of course is great when you
have time for eating and sharing, try as much as possible to eat slower
rather than faster. It helps digestion and enjoyment too.
Just for fun and curiosity, see the results about this small poll I made:
How long does it generally take you to eat a meal?
Out of 44 responses:
2% Less than 5 minutes.
16% 5-10 minutes.
57% 10-20 minutes.
23% 20 or more minutes.
2% I'm not sure how much it takes me.
About
cooking, you might have learned that from your closest people: family
and friends. Instead of frying or microwaving, try using the oven,
broil, grill, etc. Which not only is practical but also healthier.
3. What do you eat it with?
Again it has to do with molecules and variety of foods, but it also has to do with environment and cultural ideas.
For
example, in Mexico almost everybody use tortillas (with a high glycemic
index due to carbohydrates), as a food companion. In India they use
Pita bread, etc. Try healthier choices or make smart combinations.
4. When do you eat it?
Almost
everyone has a schedule for at least one meal. Three meals is common
and more than that is recommended but in smaller amounts during the day.
Respect
your eating schedule as much as possible and avoid rushing. That will
help your digestive system to be synchronized with your nervous system.
Everything will work better.
If you snack between meals, try healthier choices like fruit or vegetables.

5. Where do you eat it?
I believe this
healthy eating question has also to do with habits, environment,
cultural and social behaviours. Do you eat: At home? At a restaurant? On
the go? Watching the TV? By the table?
See some results from the following poll:
Out of 42 responses:
Where do you most often eat your meals?
29% At the kitchen table.
21% At the kitchen counter.
40% In another room of the house.
5% At the designated area in my office or work.
0% In restaurants.
0% On the go such as in your car.
2% Other.
2% Unable to Answer.
Not
only it is important to make some time for eating but it is also
recommended to eat in a comfortable and hygienic place, where you can
share with family or friends. Of course, I don't recommend eating on the
go, not only is not comfortable but it certainly won't allow health in
the menu.
6. With whom you eat it?
To answer this healthy eating question, I made a small poll:
Out of 80 responses:
How often do you eat alone?
20% Never or only on ocassion.
21% A few meals a week.
41% At least one meal a day.
16% Always.
1% Unable to Answer.
I
think in order to answer this, you must take a look at your habits: Do
you eat more or less when you're with somebody else?Do you usually
overeat when you are alone?
7. From where do you eat it?
The
answer to this healthy eating question is difficult because, I'm pretty
sure we really don't know the origin of the food we eat. We buy it at
the supermarket or the markets or at other convenient stores.
Sometimes
we consider organic trying to avoid pesticides or conservatives. Today,
we must look for healthier choices, organic, packed with high vacuum
and try fresher foods.
8. In what amount do you eat it?
Learn about portions and avoid bigger sizes when you eat out of your home.

9. Why do you eat?
It's obvious you eat for
physiological reasons, but sometimes you eat because of diverse
behaviours, for example, when you're anxious, or because you feel hungry
and are thinking of cravings. Analyze yourself and you'll find if you
need to make any changes to stay on a healthy diet.